Kutheni kunzima ukuba ndiphefumle xa ndisenza umthambo?

Asisoloko siyazi indlela esifanele siphefumle ngayo ngexesha lokuzilolonga, okanye nini okanye indlela esinokuthi siphefumle ngayo kwaye sikhuphe xa sisenza umthambo, kodwa ngobuchule obuchanekileyo kunye nokuziqhelanisa okuncinci sinokuthatha ithuba elingaphezulu kwinzuzo yesenzo somzimba.

Xa siziva siphefumla kancinci ngexesha lomthambo, kunokuba luphawu lokuba umzimba awubuyeli kumzamo owenzayo ngexesha lomsebenzi. Umzekelo, ukuba uhamba ebaleni, kwaye uyakwazi ukuthetha nokuhamba ngaxeshanye, kungenxa yokuba uphefumla kakuhle kwaye ungasigcina isingqisho.

Esona sikhokelo siqhelekileyo nesona sibalulekileyo yile: 

• Inhale en phumla.
• Exhale ngexesha lomthambo. 

Into esingayicebisiyo kukuba ungaze ubambe umphefumlo wakho ngexesha lokuzilolonga, kuba oku kunokubangela inkampu kunye nentlungu, kunokunciphisa ukusebenza kunye nokuhlutha umzimba weoksijini. Nangona ayizizo zonke iimithambo ezifanayo, ngexesha lokuphakamisa ubunzima kunye nokuphefumla okulawulwayo, indlela onokuyisebenzisa ngoncedo lomqeqeshi wakho. Ukuphefumla okufanelekileyo kunyusa inqanaba le-nitric oxide egazini, imithambo iyaphumla kwaye ukujikeleza okuhle kakhulu kugcinwa.

Kufuneka sicacise ukuba akukho mthetho ungqongqo malunga nokuphefumla, nokuba kungomlomo okanye ngeempumlo ngexesha lokuzilolonga. Nangona kunjalo, into ekucetyiswayo kukuphefumla ngeempumlo, kuba ukuyenza ngomlomo kunciphisa ukuxhathisa. Ukuba uphefumla ngeempumlo, utshisa umoya ofikelela kwimiphunga yethu kuqala kwaye uncede ukuhluza iintsholongwane, iintsholongwane, iintsholongwane kunye nezinto ezingcolisayo.

Indlela ofanele uphefumle ngayo xa usenza umthambo

Uhlobo lokuphefumla luxhomekeke kwimithambo eyenziwayo. Ukuphefumla ngokuzolileyo ngelixa usenza i-yoga akufani nokuphefumla ngelixa ubaleka okanye uphakamisa iintsimbi. Ngenxa yeso sizathu, kukho izinto ezininzi zokugcina engqondweni: 

• Ngalo naluphi na uhlobo lokuzilolonga kufuneka uziqhelanise nokuphefumla esiswini. Kufuneka siphefumle ngenxalenye ephezulu yesifuba, kodwa olu hlobo lokuphefumla lwonyusa uxinzelelo kwaye luthintele ukujikeleza kwegazi. Kukuphefumla okunzulu nokucothayo, okunceda ukuphucula ukuma komzimba, ukwandisa ukusebenza kunye nokulawula uxinzelelo.
• Ukuphefumla okuphuculweyo okanye ukuphefumla okulawulwayo kunokusetyenziswa. Le iseyindlela equka ukubamba umphefumlo wakho iintshukumo ezisi-7 ukuya kwezili-10 ngaphambi kokuphefumla kwakhona.

Ukuphefumla kunye nokwenza ngokuchanekileyo kubonakala kunzima kunokuba kunjalo, kufuneka sazi ukuba siphefumla njani. Nokuba uzilolonga kangakanani na, kufuneka uzinike ixesha lokuphefumla, ukuze umsebenzi wakho womzimba ube lula kwaye ube ngcono kwimpilo yakho.

Yintoni isifo sombefu esibangelwa kukuzilolonga ngokwasemzimbeni?

Ngamaxesha athile, isifo sombefu esinokubangelwa kukuzilolonga sinokubakho, oku kungenxa yokuncipha kweendlela zomoya ezisemiphungeni ngenxa yemisebenzi yomzimba ebukhali. Ezona mpawu zixhaphakileyo ngunobangela wokuphefumla okufutshane, ukuvutha kwesifuba, ukukhohlela kunye nezinye iimpawu ngexesha lokuzilolonga emva kwayo.

Isifo sombefu esibangelwa ngumthambo ligama lokuthetha malunga bronchoconstriction zibangelwa ngumthambo. Eli gama lichanekile ngakumbi kuba umthambo ukhuthaza oku kuncitshiswa komoya, kodwa ayisosizathu somoya. Kubantu abanesifuba, umthambo yenye yezona zinto zibangela iingxaki zokuphefumla.

Iimpawu

Iimpawu kunye neempawu zoqheliso-lwe-bronchoconstriction zihlala ziqala ngexesha nasemva nje kokuzilolonga. Ezi mpawu zinokuhlala imizuzu engama-60 ukuba azishiywanga zinganyangwa. Ezona mpawu zixhaphakileyo zezi zilandelayo:

• Impempe
• Khohlela
• Ukuphefumla okufutshane
• Ubuhlungu kunye nokuqina kwesifuba
• Ukudinwa xa usenza umthambo
• Ukuphepha imisebenzi ethile, uphawu olubonwa ikakhulu ngabantwana abancinci
• Ukusebenza okungaphantsi kwezemidlalo

Ufanele ubone malini ugqirha?

Kuya kufuneka ubonane nogqirha wakho ukuba uneempawu ezahlukileyo okanye iimpawu zoqheliso-bronchocostruction. Kukho iimeko ezinokubangela iimpawu ezifanayo, ke ukufumana ukuxilongwa kwangoko kunye nokuchaneka kubaluleke kakhulu.

Kuya kufuneka ukhawuleze ubonane nogqirha xa:

• Ukuba uphelelwa ngumphefumlo kunye nekhwelo isandi esonyuka ngokukhawuleza, ezenza kube nzima kakhulu ukuphefumla.
• Akukho phuculo emva kokusebenzisa i-inhalers yonyango yokuhlaselwa sisifuba. 

Oonobangela besi sifo somthambo

Unobangela we-asthma ebangelwa ngumzimba awucacanga. Kunokubakho ngaphezulu kwenkqubo enye yebhayiloji echaphazelekayo. Abantu abanolu hlobo lwe-asthma banokudumba kwaye banokuvelisa i-mucus egqithisileyo emva kweseshoni yomthambo enamandla.

Imiba yengozi

Ukuzivocavoca okubangelwa kukuzivocavoca umzimba kunokwenzeka kakhulu ukuba kwenzeke kwezi zihlandlo rhoqo:

• Abantu abane-asthma. Phantse iipesenti ezingama-90 zabantu abane-asthma banesifo se-bronchocostriction, nangona ngamanye amaxesha kunokwenzeka nakubantu abangenayo i-asthma.
• Iimbaleki ezikhethiweyo. Nangona nabani na enokufumana i-asthma eyenziwe ngumzimba, ixhaphake kakhulu kwiimbaleki ezikumgangatho ophezulu.

Kukho izinto ezonyusa umngcipheko wesifo kwaye inokuba zizinto ezinokubangela ezinje:

• Umoya obandayo.
• Umoya owomileyo.
• Ukumoshwa komoya.
• Chlorine evela kumadama okudada.
• Imichiza yezixhobo zokucoca umkhenkce.
• Imisebenzi ebandakanya ukuphefumla okunzulu ixesha elide, njengokubaleka imigama emide, ukuqubha, okanye ukudlala ibhola ekhatywayo.